This one is a no-brainer too, but the quality and quantity of foods you take in can make a huge difference in your progress. Start with 1g of animal-based protein per pound of body weight, and gradually work up to 1.5g then 2g as you progress.
Nutritionists love to talk about soy proteins or bean and rice combos. Find me one that deadlifts over 800 pounds and I might lend an ear. Otherwise, eat eggs, steak, whole milk, 4% fat cottage cheese, whole milk Kefir, salmon and 88%-plus ground beef. Where’s the boneless skinless chicken, tuna, and whitefish? Save it for when you’re dieting down. You’ll need the saturated fats and cholesterol to keep testosterone levels high and get strong.
Stick with high-quality, protein-dense animal proteins. High-fat foods such as hot dogs, mayonnaise, cheese, bacon, and fast food often yield inadequate quantities of protein and bog down your digestive system, preventing you from eating your next meal on time. The squeamish may not want to hear it, but fast-food meats can be as much as or more than 90% fat and chock full of ground bone and tendon that your body can’t use. Five meals per day, each with 40 to 50g of protein, is a good starting goal.
Gradually train your metabolism to process all that food. You’ll have no better luck trying to eat 5,000 calories tomorrow than you will loading 500 pounds on the bench and asking for a lift off. Start with what you can eat and add calories every week or two, making sure that your training supports the increasing intake. After eating all your proteins and fats, toss in some carbs to fuel your workouts and to help prevent catabolism. Steer clear of white flour foods and stick with healthy servings of oatmeal, rice and potatoes. In the powerlifting world, “mass moves mass” so gradually increase calories to increase mass.